CrossFit Edwardsville

September 30, 2018

2018

CrossFit Edwardsville

September 30, 2018

Weightlifting Strength Developm Deload Week

Back or Front Squat:

Work up to heavy 3RM with 1sec pause at bottom

Temp: 01x0

:00 down, :01 pause at bottom, explode up, :00 pause at top

CrossFit Edwardsville

September 28, 2018

Workout for 9/29/2018

CrossFit Edwardsville

September 28, 2018

Monostructural Conditioning, Sprint Repeats (Benchmark)

“Death by 10 Meters’ - Repeat

Start a clock,
On 1:00, run 10 meters.
On 2:00, run 2 x 10 meters.
On 3:00, run 3 x 10 meters.
etc.

CrossFit Edwardsville

September 27, 2018

Workout for 9/28/2018

CrossFit Edwardsville

September 27, 2018

Weightlifting/Gymnastics Conditioning, Short-Mid Dura.

“A”

10 Rounds for Time, Teams of 2:

10 Back Squats
10 Floor Wipers

BS: SC=55-60% 1RM, RX=135/95, RX+=155/105…

CrossFit Edwardsville

September 26, 2018

Workout for 9/27/2018

CrossFit Edwardsville

September 26, 2018

Weightlifting Strength Development-Week 4 of 4

Bench Press:

5-5-5-5-5

Athletes should perform 5x5 at 80% 1RM + 7-10lbs.

CrossFit Edwardsville

September 25, 2018

Workout for 9/26/2018

CrossFit Edwardsville

September 25, 2018

Weightlifting/Gymnastics Conditioning, Mid-Long Dura.

“Stranded”

AMRAP 16:
1-2-3-4-5 rep rds.

Hang Squat Cleans
Muscle-ups
x4 Wall-Balls

CrossFit Edwardsville

September 24, 2018

Workout for 9/25/2018

CrossFit Edwardsville

September 24, 2018

Weightlifting Strength Development. Wk. 4 of 4

Conventional or Sumo Deadlift:

Every 1:30,
1) 3 Reps @ 82%
2) 3 Reps @ 82%
3) 2 Reps @ 85%
4) 1 Rep @ 87%
5) 1 Rep @ 87%
6) 1 Rep @ 87%

CrossFit Edwardsville

September 23, 2018

Workout for 9/24/2018

CrossFit Edwardsville

September 23, 2018

Gymnastic/Explosiveness Test Under Fatigued,

In 7 Minutes, starting after metcon:

Max Height Box Jump

Athletes can take as many attempts at a max. Rest as needed.

CrossFit Edwardsville

September 21, 2018

Workout for 9/22/2018

CrossFit Edwardsville

September 21, 2018

Tri-Modal Conditioning, Mid-Duration

“Round Table”

4 Rounds for Time, Teams of 3:
200M Med-Ball Carry, together
50 Parallette Shoot-Throughs…

CrossFit Edwardsville

September 20, 2018

Workout for 9/21/2018

CrossFit Edwardsville

September 20, 2018

Weightlifting Strength Development, Speed & Skill

Work up to a heave 3 Reps:

Hang Squat Clean

Athletes should perform today’s heavy 3 reps unbroken. Rest as needed between sets.

CrossFit Edwardsville

September 19, 2018

Workout for 9/20/2018

CrossFit Edwardsville

September 19, 2018

Tri-Modal Conditioning, Long Duration

“CFE 09-20-18”

AMRAP 7:
12/8 Calorie Row
12 Ring Rows

2 Minutes: Rest & Record

AMRAP 7:

CrossFit Edwardsville

September 18, 2018

Workout for 9/19/2018

CrossFit Edwardsville

September 18, 2018

Weightlifting Strength Development. Wk. 3 of 4

Bench Press:

5-5-5-5-5

Athletes should perform 5x5 at UP TO 80% 1RM +5lbs.

Rest as needed between sets.

CrossFit Edwardsville

September 17, 2018

Workout for 9/18/2018

CrossFit Edwardsville

September 17, 2018

Monostructural Conditioning, Sprint Intervals

AMRAP 10:
100-Meter Run
1 Minute Rest

Work up to max-effort sprints

CrossFit Edwardsville

September 16, 2018

Workout for 9/17/2018

CrossFit Edwardsville

September 16, 2018

Weightlifting Strength Development. Wk. 3 of 4

Conventional or Sumo Deadlift:

Every 1:30 for 10:30 minutes,

2 Deadlifts @ 82-85% 1RM

Athletes will have 8 minutes to work up to their 82-85%.

CrossFit Edwardsville

September 14, 2018

Workout for 9/15/2018

CrossFit Edwardsville

September 14, 2018

Weightlifting Development, Powerful Legs and Hips

Low Handle Sled Push:
5 Sets of 50-Meters Pushes

Superset With

Explosive Tire Flips:
5 Sets of 3 Explosive Flips

Athletes may rest as needed between sets. It is acceptable to maintain or climb weight throughout the sets.

CrossFit Edwardsville

September 13, 2018

Workout for 9/14/2018

CrossFit Edwardsville

September 13, 2018

Weightlifting Strength Development, Speed & Skill

Work up to a heavy complex:
3 Position Snatch

Athletes should perform today's complex unbroken. Rest as needed between sets.

CrossFit Edwardsville

September 12, 2018

Workout for 9/12/2018

CrossFit Edwardsville

September 12, 2018

vWeightlifting/Gymnastics Conditioning, Mid-Duration

"Fox Tail"

3 Rounds for Time:
20 Med-Ball Squat Cleans
5 Rope Climbs

Load: SC=10/6, RX=20/14, RX+=30/20
RC: SC=5 reps; food+lock+stand, RX=top green/bottom green, RX+=I-Beam

CrossFit Edwardsville

September 11, 2018

Workout for 9/11/2018

CrossFit Edwardsville

September 11, 2018

Gymnastic Skill Development, Jump Rope Skill Practice

EMOM 10:

E.) 35-40% of Pull-up Max
O.) 40 Double-Unders of :30 of double-under practice

CrossFit Edwardsville

September 10, 2018

Workout for 9/10/2018

CrossFit Edwardsville

September 10, 2018

Weightlifting/Monostructural Conditioning, Long Duration

"Bun Run"

27-24-21-18-15-12-9-6-3 Rep Rounds of,

Barbell Lunges

Between each round…

CrossFit Edwardsville

September 9, 2018

Workout for 9/9/2018

CrossFit Edwardsville

September 9, 2018

Weightlifting Strength Development. Wk. 2 of 4

Conventional or Sumo Deadlift:

Every 1:30 for 10:30 minutes,
3 Deadlifts @ 80% 1RM

Athletes will have 8 minutes to work up to their 80% 1RM. Start the intervals together as a class.

CrossFit Edwardsville

September 7, 2018

Workout for 9/8/2018

CrossFit Edwardsville

September 7, 2018

Gymnast/Monostr Conditioning Long-Duration (Intervals)

"Triple Twos"

AMRAP 25, In Teams of 3:
200 calorie row or bike*
200 burpee box jump-overs
200 ring rows, single-ring

All work divided. 1 works, 2 rest.

*Teams of 3 women: 170 cals
*Co-ed teams: 185 calories

BBJO: SC=light & fast, RX=24/20, RX+=30/24
RR: RX/RX+=feet straight down from static ring hang, hip-high